Join me as I welcome guest speaker Melissa Rohlfs who will teach us how to break free from emotional or stress eating and find freedom from food.

Melissa is a certified holistic health and life coach helping busy women break free from sugar and stress/emotional eating so they can be calm, confident, and in control. Around food. Around sugar. In stressful situations. In their bodies. In their life. She is committed to empowering women to break free from dieting, emotional eating, and self-image issues so they can ditch the diet mentality and feel empowered in their own skin.

After her own tumultuous history with food {withholding and then later in life, bingeing}, she learned how to deal with the core issues around her broken relationship with food. As a result, she felt called to go to school and learn to teach other women how to do the same. She graduated from the Health Coach Institute as a Holistic Health and Life Coach in 2018 and is the proud owner of Free 2 B Coaching. She is a proud Boilermaker alumna living in Tucson with her husband, Chad, and two kiddos.

No matter what your body shape, excess fat isn't good for your health.

In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous. The remaining 10% — called visceral fat — lies out of reach, beneath the abdominal wall.

Research has shown that fat cells — particularly visceral fat cells — are biologically active. The fat cell is considered an endocrine organ that secrets hormones and molecules affecting other tissues. Researchers have identified a host of chemicals that link visceral fat to a wide variety of diseases.

As women go through mid-life, the proportion of fat to body weight tends to increase — more than in men — and fat storage begins favoring the upper body over the hips and thighs. Even if you don't gain weight, your waistline can grow as visceral fat pushes out against your abdominal wall.

The good news is that visceral fat responds more efficiently to diet and exercise than fat on the hips and thighs. Here are some approaches that may help:

Move. Visceral fat responds well to both aerobic and strength training. Spot exercising does nothing to visceral fat.

Eat a balanced diet and avoid food that encourages belly fat, such as simple sugars, like sweetened foods, beverages, and alcohol.

Don't smoke. The more you smoke, the more likely you will store fat in your abdomen rather than on your hips and thighs.

Keep your mood in check. Middle-aged women who show more hostility and depressive symptoms tend to have more visceral fat — but not more subcutaneous fat.

Join me as I welcome guest speaker Ana Ruiz as she explains the four pillars of having a long-lasting romantic relationship.

After years of failed relationships, while being successful in her career and financially independent, all she could see was more of the same in her future. But she was determined to change that, so she found Jayson Gaddis to teach and mentor her. She went back to school for the fourth time in her life and became a founding student at The Relationship School®. This work transformed her relationship with herself and others, inviting a whole new way of relating that feels better than anything she ever dreamed possible. Her heart became open to love in ways that invite even more love into her life.

Then something wonderful happened. She met a great man, and together they have been creating an amazing life partnership based on trust, safety, love, fun, passion, and full acceptance of each other, and it occasionally shines the light, uncomfortably, where she needs to grow. This is what she’s been wanting most of her life! She couldn’t imagine not sharing this kind of deep transformation with other people. This led her to become a Certified Relationship Coach to help both couples and individuals and share this whole new way of relating to themselves and each other.

Her mission and life purpose are to help people live healthier lives through amazing relationships with themselves and others. Her life experiences, combined with her long journey of healing, have allowed her to access her wisdom, power, courage, resilience, and deep compassion to hold others in their journey. As she continues to do her own inner work, she continues to reach higher levels of her personal human potential. she looks forward to helping you with yours.

Selenium is a micronutrient that cannot be produced by the body and must be obtained through food or supplementation. There are several reasons to ensure we are getting enough of this nutrient. We don’t need a lot of this micronutrient and the recommended daily allowance for adults is 55 mcg/day. If you are pregnant or breastfeeding, you’ll need 60 – 70 mcg/day.

Here are a few benefits of Selenium:

• It’s an antioxidant and can help reduce and protect against oxidative stress

• It strengthens the immune system and reduces inflammation

• It supports our thyroid function (the thyroid gland contains the highest amount of selenium compared to any other organ in the body)

• It may reduce the risk of cancer and increase the quality of life/decrease side effects in patients undergoing radiation

• It reduces cognitive decline

• It may protect against heart disease

If you are looking to boost your Selenium intake, consider the following foods:

• Brazil nuts (one of the highest and most well-known dietary sources of selenium)

• Eggs

• Oat Bran

• Tuna

• Brown Rice

• Beef Liver

• Chicken

• Sardines

• Sunflower Seeds

• Grass-Fed Beef

• Oysters

• Halibut

• Shiitake mushrooms

Join me as I welcome guest speaker Sherry ‘QueenShe’ Burden where she will help us understand how clutter blocks us from living heaven on earth and easy steps on how to remove those blocks to make room for more of what you want in life.

Sherry is a creative health and wellness expert who delivers high-energy keynote presentations that challenge audiences to pay attention to what matters most in life. Audiences love her stories, energy, tools, and strategies they can apply personally and professionally. Women over 40 love being coached by Sherry, often describing her as the energizer bunny and easy to talk to.

Sherry earned her Health and Life Coach certifications from Health Coach Institute. She has helped her clients lose weight, find purpose in life after a loss, love themselves, attract more of what they want in life and create their own reality. She has created and held health panel discussions, workshops, and online challenges. Her strong background in learning, development, and inspiring people of all ages makes her the perfect fit for any group that wants to live a better life and is ready to develop themselves. Groups or individuals hire Sherry because of her passion to help others and strategies that can help her clients avoid unnecessary stress, guilt, sadness, feeling too old to try new things, distractions, and say ‘NO’ to requests that steal time from personal goals and priorities.

Oh, did we mention that Sherry is ‘Your Creative Health Coach’? Why does that matter? Well, it means that she is continuously providing new ways of approaching situations in life in a healthier way. Here are some other reasons she has this other name: She is a published author, recording artist, blogger, photographer, and video creator. She considers herself a Queen… and really scared of those ‘Queen Bees’.

Have you ever heard someone say they can’t lose weight because they have a slow metabolism? Well, it is true that metabolism is linked to weight but having a slow metabolism is usually not the main cause of weight gain.

By definition, metabolism is the body’s process that expends energy and burns calories. It works 24/7 to convert the food we eat into energy so we can breathe, circulate blood, grow, and repair. Your metabolism controls how much of that energy your body uses.

Metabolism is broken down into two processes: anabolism and catabolism. Anabolism is the storing of energy, supporting new cells, and maintaining body tissues. Catabolism is the breaking down of energy to move, heat, and energize your body.

How fast or slow your metabolism works is determined mostly by your genes, however, there are things you can control that affect your metabolism.

Read on for more information.

Join me as I welcome guest speaker Janine Williams who will go over three ways to connect with yourself on a deeper level and end with a guided visualization meditation, which will connect you back home to yourself on a deeper level. Everyone's experience will be different.

Janine Williams is a certified Empowerment Coach and Energy Healer who specializes in working with moms, teachers, nurses, and other front-line heroes who are[beyond] exhausted and have lost their sense of themselves. She guides her clients back home to self, where they will regain their energy, love for life, inner peace, and inner power while opening the channels to their intuition. Having to overcome life-altering challenges of her own and learning how to create the life she desired by going deep within. Janine decided to go back to school in 2019 to become a certified Health and Life Coach, and earning her Mastery as an Empowerment Coach, and Energy Healer has given her the tools to help others do the same. Today Janine offers individual services and is creating group programs where she will be able to assist even more people in coming back home to themselves.

Personal facts: Janine lives in Valrico, Florida, and is married to her soul mate, Mike, for the past 17 years, and they have 2 sons, Alexander and Adam.

Join me as I welcome guest speaker Rachel Greb, who will speak about Fierce Inner Growth.

Rachel has a passion for empowering women and helping them find their unique voice. She believes that all women are worthy and deserving of self-love and healthy relationships. Rachel values making this journey accessible and fun so that her clients can achieve their highest potential. Her own journey of self-work makes her an open, understanding, and supportive coach. It’s all about fierce inner growth!

Join me as I welcome guest speaker Morena Protti who will speak about arms and shoulders self-care when working from home.

Morena is a health coach with a background in 3D animation since 2003. Through her health challenges, like endometriosis and work-related repetitive strain Injuries, she has spent the last six years diving into all health-related studies to help herself and others restore her own health and regress her symptoms. She got certified as a Yoga Hatha and Restorative instructor and a health and life coach, and her main focus is on Computer-bound workers who want to improve their health so they can do more in less time and still enjoy things they love.

Join me as I welcome guest speaker Morgan Fazio to discuss how to build a better body image. Did you know that body image has very little to do with how you look and EVERYTHING to do with how you think? Your relationship with yourself? Join this chat to learn how to start ditching body drama (for good) and to start living your life as a fully embodied HUMAN, rather than an object on display.

Morgan is a Certified Holistic Health Coach, Personal Trainer, and Intuitive Eating Specialist that works with women to resolve digestive issues, heal hormones, fall in love with exercise, and feel their best WITHOUT diets or militant exercise programs. Her clients find food and body freedom by practicing intuitive eating - an approach that gives us permission to let go of food rules, fear, and guilt that so many women struggle with.

Building on small wins is key to creating permanent healthy behaviors. You can use the progress you’ve already made to motivate you toward your larger goal of living healthier.

Baby steps are at the heart of my programs because you don’t create success in one sudden overwhelming swoop unless you win the lottery. Winning at anything is about using each small success to motivate yourself to the larger goal.

Join me as I welcome guest speaker Tiffany West, who will bring us a fresh awareness of chronic pain and how to approach it in a refreshing way that is not commonly taught.

You will develop a deeper understanding of why it's there and how to maintain an inner sense of joy & contentment throughout what can feel like a hopeless journey towards healing it.

We all deserve to feel good. So many people are suffering from physical, mental, and emotional anguish with no hope or direction for a way out. Medication and other modalities can be effective temporarily. However, they're not getting down to the root cause of the dis-ease or providing people with long-term solutions for true healing.

Although pain is very real, suffering from it is optional. Tiffany will shed new light on how to move through suffering and finally feel at ease in body, mind, and heart. JOY is our natural state of being, and she's on a mission to keep guiding herself and others back home through any painful circumstance. We've been hurting long enough, it's time to live freely and improve the quality of our lives!

Tiffany is the Founder & CEO of Interior Health Design LLC, an inner wellness company that promotes healthy living from the inside out. She's a Certified Life Coach helping people heal from chronic pain naturally by deepening the connection with themselves and their bodies. She adores serving others and finds the most joy in nature, cooking, dancing, meditation, being a mom, and healing her body.

As we get older, we tire more easily.  We lose mitochondria (energy engines in the cells) and produce less ATP (the energy molecule).  Medication, depression, chronic diseases, and lifestyle choices can also hinder our energy.  Here are a few activities that zap you of energy.

Inactivity

We tend to start losing muscle mass more quickly after the age of 35. Having less muscle means fewer mitochondria and less ATP.  Inactivity compounds the problem by weakening and shrinking muscles and causing them to use energy inefficiently.

Whatever movement you can do will help strengthen muscles.  Take a walk, take stairs instead of the elevator, or park farther away in the parking lot.

Stress

Stress can increase cortisol levels.  Cortisol reduces ATP and increases inflammation (which also reduces ATP).  Reduce stress by doing yoga, meditation, or deep-breathing exercises.

A Poor Diet

Your body needs vitamins and minerals to produce enough ATP.  Eating processed food can increase inflammation, reducing ATP.  If you’re not eating enough, you’re not giving your body what it needs to function.  If you’re eating too much at once, you may spike your blood sugar levels, which leads to fatigue.

Eat whole foods, including vegetables, fruits, whole grains, and lean proteins like fish, chicken, nuts, and seeds. The fatty acids in protein-rich foods also help boost ATP. And aim for smaller meals with snacks in between to provide your body with a steady supply of nutrients and fewer blood sugar spikes.

Too Little Sleep

A lack of sleep increases cortisol and also promotes inflammation. If sleep issues are caused by sleep apnea, the dips in blood oxygen levels lower ATP and energy.

Check out my blog article for tips on improving sleep hygiene.

Poor Fluid Choices

Drinking sugary sodas can cause blood sugar spikes followed by a drop that causes fatigue. Being dehydrated can also make you feel tired, as can drinking too much alcohol or caffeinated drinks near bedtime (alcohol interrupts sleep in the middle of the night). Healthy people need six to eight cups of fluid per day, and more if they're exercising. Avoid soda and stop drinking caffeine or alcohol within six to eight hours of bed.

Social isolation

Being isolated — not seeing others on a regular basis — is associated with depression, and depression is linked to fatigue. Resolve to get together with others at least once per week. It can be friends, family, neighbors, or even new acquaintances.

Join me as I welcome guest speaker Katrina Houghton who will teach us about burnout and how to cope with it.

Katrina is a Registered Reflexology Therapist and holds certifications as a Reiki Master, Therapeutic Hot Stone Massage Practitioner, and Health and Lifestyle Coach. With a love for speaking and over a decade of experience in coaching women to success, she enriches women’s lives by teaching ways to embrace life, find and create balance and alignment, and most importantly, love who you are, who you’ve become, and where you are headed.

She loves wine, dark chocolate and strong coffee, weight lifting and clean eating, her husband and three daughters, weekend adventures, the color pink, and everything sparkle!

Do you find it hard to fall asleep? Do you wake up in the early hours and find it hard to go back to sleep? Do you wake feeling tired and groggy and not fully refreshed? If any of these resonate with you, then this is the workshop for you! A good night's sleep is key to great health, vitality, peak performance, weight maintenance, and moods. So many of us don't get enough or good enough quality sleep, and our well-being and health suffers. So come and learn some critical sleep facts; the impact on our bodies of not getting enough, and what you can do about it! Come away with some practical tips to get the most restful night's sleep ever!

Join Renay Roberts, Founder of Nourish to Live Rx, and learn why sleep is so important and what you can do to get a good night's rest.

Renay is a registered health & functional nutrition coach who helps men and women over 40 who struggle with low energy and have trouble sleeping. She helps develop healthy habits to gain energy, sleep better, lose weight, and maintain a healthy lifestyle without dieting. She provides 1:1 and group coaching using a holistic approach that aligns mindset with food and body so that you can heal, live fully, and feel amazing.

Do you find it hard to fall asleep?

Do you wake up in the early hours and find it hard to go back to sleep?

Do you wake up feeling tired and groggy and not fully refreshed?

If you answered “yes” to any of the above questions, then this is the challenge for you!

A good night's sleep is key to great health, vitality, peak performance, weight maintenance, and moods.

So many of us don't get enough or good enough quality sleep, and our well-being and health suffers.

So come and learn some critical sleep facts; the impact on our bodies of not getting enough, and what you can do about it!

Come away with some practical tips to get the most restful night's sleep ever!

Here’s What You Get When You Join…

• Access to a private Facebook Group and coaching software with daily lessons, habits, and check-ins

• Lessons to help you understand why sleep is so important

• Daily actions to help you focus and succeed

• Daily live Q&A sessions with guest speakers

Join the Challenge

Join me as I welcome guest speaker Stacey Wales, who will talk about emotions and teach us how to feel good more often.

Stacey is a Structure & Success Coach, working with creative entrepreneurs and coaches, helping them find CLARITY in themselves, feeling EMPOWERED in their business/career, and OBTAIN success in a life they love. Stacey is personable and passionate about working with you to uncover your vision, get unstuck, and take empowered action towards your dreams. She lives in Houston, Texas, and is a certified health and life coach, a wellness advocate, dancer, and loves to be with family and friends, including her dog Pepper..

Have you heard people brag about pulling all-nighters? They’ll say things like “I only need five hours of sleep a night” or “I’ll sleep when I’m dead?” Well, I’m here to tell you that your body needs sleep! Did you know that driving while sleep-deprived can be just as bad as driving while intoxicated?

There are so many benefits to sleep, but I’m just going to give you five of them for now.

You Will Look Better

Isn’t that enough of a reason to get 7-9 hours of sleep, on average? Who wants to walk around with big puffy circles under their eyes every day?

Sleep has a Major Impact on Weight Loss and Maintenance

There are two regulatory hormones in our bodies that sleep deprivation impacts, Ghrelin and Leptin. Ghrelin tells your body when to eat. If you don’t get enough sleep, this hormone increases. Leptin tells you when to stop eating. If you don’t get enough sleep, leptin levels decrease.

So imagine that you’re running on 3 hours of sleep, you’ve got ghrelin telling you it’s time to eat all day, and leptin is slacking off, so you’re eating way too much. If you consistently don’t get enough sleep every night, this habit will start to show in your waistline and on the scale!

Getting enough sleep will help you eat the right amount of food. And, eating the right types and amounts of food can also help you sleep better at night.

You Will Think More Clearly

When you’re tired, your brain will not function as it should. If you’re not a morning person and you force yourself to take morning classes, I’m sure you will feel it. If you’re tired in the afternoon, and you’re trying to think, your brain won’t work as well.

You’re More Pleasant to Be Around

Quite frankly, you’re much more pleasant to be around when you’re well-rested. If you don’t get enough sleep, you’re just going to be tired and irritable.

Life Sucks When You’re Tired

I don’t know how else to say it. There will be days when you’re more tired than usual, but you don’t want “tired” to be your average running pace through life.

If you are having trouble sleeping, here are five tips to help you sleep better tonight:

1. Meditate or perform deep-breathing exercises before bed. It will clear your head and calm down your whole system.

2. Stop drinking caffeine after Noon. Caffeine blocks your “sleep receptors,” and keeps your brain whirling all night long, so kick that afternoon coffee habit to sleep peacefully.

3. Do not watch TV in bed. Sleep experts say that it’s hard to get to sleep if your television is flashing lights in your face just before bedtime, especially if you’re watching violent or intense programs.

4. Sleep at temperatures between 60-67 degrees Fahrenheit. Experts say that this is the best temperature range to get the deepest sleep.

5. Buy the best bed you can afford. A good mattress makes all the difference!

If you want to learn more and kickstart your sleep habits, join my free 5-day Sleep Better Challenge. The challenge begins on June 14, 2021. You can learn more at https://www.ntlrx.com/5day-sleep-better-challenge.

Join me as I welcome guest speaker Allison Pilling, who will teach how to reduce stress to empower our finances.

Success is 25% of what you are doing and 75% of who you are being. Allison will guide you with some quick tips and tricks to learn how to reduce your stress so you can feel empowered making financial decisions. She will work on strategies to help you feel confident to make clear, intentional financial decisions.

Allison is fascinated with orcas, listens to heavy metal music, loves napping and traveling to new places. She's a mom with two kids, a widow, Life Coach focused on Money Mindset coaching, and a dōTERRA Wellness Advocate. After her husband's death, she decided to "retire" from environmental engineering to take time to focus on her family's healing journey. She has focused on transforming her life from feeling stuck in survival mode to embracing empowered living.

She works with people who are ready to rediscover life after loss. She helps them to release fears and build confidence to embrace their empowered life.

Register in advance for this webinar:

https://us02web.zoom.us/webinar/register/WN_AuKJgFiuQMKBUphEzU9Tlw